WARMUP
CROSSOVER FITNESS 1)SQUAT 3X5 2)POWER CLEAN 5X3 3A)5X100' SLED PUSH (+135/90) 3B)5XMAX SUPERMAN HOLD 3B)5XMAX IRONMAN HOLD PERFORMANCE 1) BACK SQUAT: 1X8 @ 75, 1X5 @ 85, 1X3 @ 90, 1X3 @ 95, 1X3 @ 95 2) 4X3 PUSH PRESS 3) 5X3 PAUSE FRONT SQUAT WOD "CHIEF" 5 ROUNDS 3 MIN AMRAP OF 3 POWER CLEANS @ 135/95 6 PUSHUPS 9 SQUATS REST 1:00
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